A sneak peek into training

As both a coach and an athlete, I get tons of questions regarding training. What should I do? How can I make my training more interesting? Do I need to take a full day off? These are all great questions, and my response is pretty much the same each time..."It depends."

Here is a look at a training week I did a few weeks ago. Maybe you'll find a fun workout or some ideas that you can implement into your training. If you have questions, or are looking for performance coaching, consider the coaches at Forward Motion Athletics.

Monday
Workout #1
Strength :45
TRX: 45sec each w/ 45sec rest between; complete all for one set, then do it again 2 more times
WU:
5mins easy run
MS:
Hamstring Curl w/ Hip Press
Sprinter Start w/ Hop at Top
Atomic Pushup
Roll out
Lunge
Crunch
Power Pull
Crossing Balance Lunge
CD:
10 min easy spin

Workout #2
Yoga 1:30


Tuesday

Workout #1
Bike 2:00
Trainer Intervals
WU: 30' aerobic build, power z1-2. incl. 6min SL drill alt L & R by :45sec.
MS: 2 x (10' @ 70cd power z3, 10' @ 85cd power z4 low, 10' @ 95 cd power z4 high) w/ 15' easy at 90rpm rec'y between
CD: to 2hr. practice taking shoes on and off in the pedals.

Workout #2
Swim 1:00
Pace Work
WU: 600choice, 600 (50K, 50free, 4 x 50D, 50K, 50D, 200free)
MS: 15 x 100 (15") at 1500 pace + :02/100m.
CD: 150K; 150free
Drills: Fingertip drag; tennis balls

Wednesday
Workout #1
Run 1:30
Hills / Strength
WU: 15min. 6 strides @ 70m
MS: 8 x 3min hills (2min rec'y) heart rate z3 - low z4. Hill at 7% grade.
CD: to 90min

Workout #2
Swim 1:00
DPS + technique 3k
WU: 100 choice; 100 free
MS: 4 x (4 x 50D, 4 x 50DPS). 600m free easy, great technique. 8 x 50K (30") desc 1-4.
CD: 200 non-free
drills: Pause 1, Pause 1 with tennis balls

Workout #3
Strength :45
TRX: 30sec each w/ 30sec rest between; complete all for one set, then do it again for a total of 3
WU: 5 min easy running
MS:
Squat
Single Leg Squat
Oblique Crunch
Crunch
Tricep Curls
Hamstring Curls w/ Hip Press
Overhead Y's
CD: 10 min easy spinning

Thursday
Workout #1 The Bree Wee Swim
Swim 1:00
Warm up (600 total): 2 X (75free/25 fly drill, 75 free/25 back drill, 75 free/25 breast drill)
Main set (2400 total): Complete entire set two times.
4x50(10") as 25 fly fast/25 free easy, 100 IM all out (30");
4x50(10")as 25 back fast/25 free easy, 100 IM all out(30")
4x50(10")as 25 breast fast/25 free easy, 100 IM all out (30");
4x50(10")as 25 free fast/25 free easy, 100 IM all out (30")
Cool down:
200K easy


Workout #2
Bike 1:30
Trainer
WU: 30' incl 5-6 x 20sec sprints
MS: 6 x 5min (4min rec'y) cd 50-65, power zone 3 (no higher!)
CD: Run off the last interval

Workout #3
Run :30
Brick Run
15' high zone 3, 15' zone 1.

Friday
Workout #1
Strength :45
TRX: 45sec each w/ 45sec rest between; complete all for one set, then do it again 2 more times
WU:
5mins easy run
MS:
Hamstring Curl w/ Hip Press
Sprinter Start w/ Hop at Top
Atomic Pushup
Roll out
Lunge
Crunch
Power Pull
Crossing Balance Lunge
CD:
10 min easy spin

Workout #2
Swim 1:15
Aerobic Power
WU: 100 choice; 3 x 300 (100 free, 100D, 100K); 4 x 50 surge 15/50
MS: 20 x 100 (15"). Short rest, steady aerobic. 1500m pace + :03-:05/100m
CD: 100choice; 100free/back; 100K
drill of choice

Saturday
Workout #1
Bike 4:00
Aerobic Base
The middle 2/3 should be Rolling to Hilly.
Power fluctuate between zones 1-3, mostly zone 2

Workout #2
Run :45
Brick Run
Off the bike, zone 2


Sunday
Workout #1
Run 2:00
Aerobic Base
30' heart rate z1, 60' z2, 30' z3. Rolling terrain to Hilly.

Workout #2
Bike 2:30
Aerobic Base - Right after run.
flat to rolling. Power fluctuate zones 1-3, mostly zone 2


And there you have it! It was a solid training week!

~Ryan